Weekly Meal Preparation Plan - Bulk Up #2

By Ben & Gemma
16 April 2015

With just a little forethought and planning, you can have a weekly supply of ready-to-go snacks and meals that are both healthy and meet your macronutrient goals.  It also means you don't reach for junk food when you're too busy to get anything ready. 

So get ready and get organised...

Weekly Meal Plan #2

Meals

  • Breakfast – Chia pudding, Greek yoghurt and banana
  • Morning snack – Tuna and Vitaweats
  • Lunch – Bolognese beef mince and sweet potato mash
  • Afternoon snack – Cottage cheese and tomato

Additional Supplements

Macronutrients

We try to base our meal preps on the following macronutrients: Male, 70kg body weight, heavy exercise (5-7 times a week), with a goal of putting on less than half a kg per week.

Daily target:

  • 2937 calories
  • 220 grams protein
  • 367 grams carbs
  • 65 grams fat

This meal prep achieves (keeping in mind it doesn’t include dinner):

  • 1836 calories
  •  152 grams protein
  •  144 grams carbs
  •  66 grams fat

You can tailor the amount of macronutrients to suit your body weight and goals.  A handy calculator for finding out your daily macronutrient requirements is found here: www.macronutrientcalculator.com

To work out food quantities I use the Easy Diet Diary app.


Weekly Shopping List

**I try to buy organic wherever possible**

85g True Protein organic chia seeds
1.5kg extra lean beef mince
550g Greek yoghurt
800g Cottage cheese
5 x 95g tins tuna
1 x 400g tin diced tomatoes
1 packet Vitaweets
100g almonds
5 Bananas
2 onions
4 large sweet potato (approximately 2kg)
5 tomatoes

Items you should have in your pantry:
Olive Oil
Honey
Vanilla Essence
Bay leaves
Chilli flakes
Beef stock/broth
Butter
Milk

How to prepare & cook

  1. Prepare the chia puddings. I used the following recipe using a Bellini Intelli Kitchen Master, however there are many Chia pudding recipes out there to try: http://www.recipecommunity.com.au/recipes/almond-chia-pudding/122842
  2. Divide  the chia pudding mix between 5 jars and place in the fridge to set
  3. Dice 2 onions and fry in a little olive oil. Add the beef mince and stir until browned. Add 3 bay leaves, chilli flakes to taste, 1 cup of beef stock/broth and the can of tomatoes. Simmer, stirring occasionally until most of the liquid evaporates.
  4. Bring a large pot of water to the boil. Peel sweet potato and cut into large chunks. Boil until tender and drain all liquid.
  5. Add 25g butter and a slurp of milk to your sweet potato and mash to desired consistency
  6. Once cooler place the mince and sweet potato mash into one half each of a large container.
  7. Once the chia puddings are set, spoon approximately 110g of Greek yoghurt into the jars on top of the chia pudding. Leave the banana whole and serve with the chia puddings each day.
  8. Place tins of tuna and Vitaweats into a small container
  9. Place 160g cottage cheese into each small container. Leave the tomatoes whole and serve with the cottage cheese each day.


Tips & Tricks

  • Be organised! It pays to plan ahead. I put an online click and collect Woolworths order in earlier in the week for collection on Sunday morning
  • Put aside one or two times to prep each week – I prefer to do it all at once on Sunday afternoon/evenings
  • Purchase good containers with really good seals, a few different sizes for different meals helps. It’s a good idea to buy a few spares in case they go missing! I use Ikea containers, Sistema containers and glass jars (All BPA free)
  • Try to multi-task while you are prepping – cook your meat while vegies are baking etc. The more you prep the more efficient you will get. A first time prep can take 4-5 hours but I can now usually have it all done in less than 2 hours.
  • I don’t normally freeze the meals and just keep them in the refrigerator. This is a personal choice though and many meals can be frozen. You may just like to freeze Thursday/Friday for example.
  • I often add salt, pepper, chilli sauce etc to some of the meals to give them a flavour boost if needed. This is up to you and would be added when serving.

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